Comparing Nutrients in 1 kilogram Corn, sweet, yellow, frozen, kernels cut off cob, unprepared VS Boiled Frozen sweet yellow Corn kernels

Macros Ratio

	Protein	Fat	Carbs
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	12%	7%	81%
Boiled Frozen sweet yellow Corn kernels	11%	6%	83%

Macro Nutrients

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Energy	30.3% 880kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	148% 193g	130g per day for Men 19-50 years
Sugars	34.5% 25g	42.3% 30.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.14% 3g	6.34% 4.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.8g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 19.6g	g per day for Men 19-50 years
Fiber	55.3% 21g	63% 24g	38g per day for Men 19-50 years
Protein	54% 30g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Vitamin A	11% 100μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 64mg	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	Boiled Frozen sweet yellow Corn kernels	Recommended Dietary Allowance
Calcium	4% 40mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	3.65% 146μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	52.5% 4.2mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	67.4% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	68.5% 2330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	20.3% 750g	21% 770g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Corn, sweet, yellow, frozen, kernels cut off cob, unprepared have 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled Frozen sweet yellow Corn kernels, drained.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Corn, sweet, yellow, frozen, kernels cut off cob, unprepared vs Boiled Frozen sweet yellow Corn kernels:

• Boiled Frozen sweet yellow Corn kernels, drained contain 1.3 times more Copper, 1.6 times more Magnesium, 1.3 times more Manganese and 1.7 times more Zinc than Corn, sweet, yellow, frozen, kernels cut off cob, unprepared .
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Iron, Phosphorus, Potassium, Selenium and Water per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of macro-nutrients per 1 kg
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared and Boiled Frozen sweet yellow Corn kernels, drained have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Corn, sweet, yellow, frozen, kernels cut off cob, unprepared as well as Boiled Frozen sweet yellow Corn kernels, drained have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.